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  1. Workout 03/29/13:

    by , March 29th, 2013 at 11:20 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill

    10 x 200 on :10sr with snorkel
    - kick/kick/kick/kick
    - kick/kick/kick/Agility Paddles
    - kick/kick/Agility/Ag
    - kick/Ag/Ag/Pull with buoy
    - Ag/Ag/Pull/Pull
    - Ag/Pull/Pull/kick
    - Pull/Pull/kick/kick
    - Pull/kick/Ag/Ag
    - 100 Back easy, 200 FR fast (1:06, 1:04 = 2:10), 100 Bk easy

    4 x 50's on :50
    - 1 = EZ, 2-5 = Burst and Cruise (stroke choice)

    200 loosen (Dolphin Dives in Deep)
    (Solo/Rec/3000 yds/55 min)
    ----------------------------

    Good workout this evening after a busy day around the house. The bonus was being able to sleep in for the first time all month, which I really needed. Went to a Good Friday service tonight, then we colored Easter Eggs in preparation for a hunt at our house tomorrow with our siblings and nieces and nephews.

    Click image for larger version. 

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    Categories
    Swim Workouts
  2. Friday, March 29

    by , March 29th, 2013 at 09:28 PM (The FAF AFAP Digest)
    Short swim @ wall less hotel pool:

    600 EZ
    200 scull
    10 x 50 w/agility paddles
    -- 5 free, 5 evil
    50 EZ
    6 x 25 AFAP + 25 EZ
    50 EZ
    8 x 25 w/chute & paddles
    50 EZ


    ---------------------------------------

    Swim fail! I drove out to the LCM pool in Bridgeport, chauffeured by our family friend who wanted to run on the nearby track. But the pool was closed for a water polo match later that night. Typical of Barbadian think, they thought it was easier to not even bother opening the pool. I was pretty disappointed by this as I think it made a planned sideways week into a backward week. My 100s are doomed to subpar status. Ah well, the vacation has been fabulous and well worth it. One harrowing thing today though. We literally saw a man drown right in front of our eyes on our beach. The surf wasn't as rough as usual, but he seemed to get caught in a rip current. The lifeguard got out to him when he heard the cry for help, but he couldn't be resuscitated when they finally got to shore. Scary to witness. The girls decided the pools were a better option the rest of the day.

    I was pretty sore today from the drylands (some of which I hadnt done in ages) and the wave bashing. But I should be able to rock and roll on Sunday.
    Categories
    Swim Workouts
  3. Good Friday...

    by , March 29th, 2013 at 05:58 PM (Alex's swim journal)
    "I am poured out like water, and all my bones are out of joint:
    my heart is like wax, it is melted in the midst of my bowels.
    My strength is dried up like a potsherd; and my tongue cleaveth to my jaws"
    --Psalm 22: 14-15.

    I am beginning to understand my humanity at its most lived, at its most deeply felt, is to be found in the midst of suffering... or, perhaps, it is at such moments that I feel like I can touch something beyond my material humanity... maybe this keeps me driving myself, even when I'm hanging onto the wall gasping for breath after every rep... I could stop at any moment, end the suffering, but I hurl myself into another rep when the pace-clock tells me it must be so. Why? What am I paying for? Why do I feel like I HAVE to endure? I want to be a better swimmer of course, but there are days when there has to be something more than just that... this pouring out, using myself up, melting myself down... I think we all sense that need to find the depths of the abyss, in order to rise again. Today I beat the human out to inhabit my inner worm; but the worm will weave its cocoon and emerge with wings. So this is my Good Friday meditation, I don't know that it would have even occurred to me had I not poured myself out in today's workout.

    I did the weights again today (same as Wednesday, but did 2 sets of each exercise), this time before my swim. The swim was tough as a result:

    WARM-UP:
    1200 (alternated free and pull 200s; build from EZ to moderate)

    MAIN:
    4 x 100 fly on 3:00 (1:48-1:56)
    100 IM (1:45) on 3:00
    4 x 100 bk on 2:15 (1:47-1:50)
    100 IM (1:45) on 2:15
    4 x 100 br on 2:30 (1:48-1:52)
    100 IM (1:46) on 2:30
    4 x 100 fr on 2:00 (1:19-1:23)
    100 IM (1:47)

    COOL-DOWN:
    200 EZ fr (~3:30)
    200 Pull (~3:30)
    4 x 50 fr (catch-up; slide-n-glide drills) on 1:00

    3800 SCY/80 minutes

    My slower times today, despite the perceived difficulty, were a humble reminder of how far I have to go.

    Yesterday was an easy day, though the kick work has left my legs pretty sore... essentially 3 tough days in a row on the legs w/ weights and swimming. Here's what I did yesterday in the short time I had (2000 SCY/40 minutes):

    400 EZ swim, 7:00
    200 spear drill w/ fins
    4 x 50 spear drill w/ fins, harder on 1:00
    4 x 50 pull on 1:00
    5 x 100 on 2:00 (1:27-1:31)
    4 x 25 front dolphins on :45
    4 x 25 back dolphins and flutter on :45
    200 breast kick w/ board
    100 EZ swim


    The 700 or so of pull and free work in the middle was to reinforce proper hip rotation and focus on kick timing (which I'm now obsessing about, so we'll see where that leads).
    ---
    Spring is the sweeter after a long winter. Today we are reminded that triumph requires suffering; and what little suffering we endure is so small in comparison to the suffering of others who have gone before us, gracing us with their sacrifices. Blessings on this solemn day! Peace.
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    Uncategorized
  4. Sarasota Y Sharks Masters 5:30 AM Workout -04/01/2013

    by , March 29th, 2013 at 04:21 PM (Sarasota Y Sharks Masters GOLD Workout)
    Taper Workout #8
    SCY
    WARM UP:
    4 X 150 2:30
    8 X 50 1:00
    50's: 1-4: long and smooth--5-8: descend to fast

    1 X 400 choice with fins

    3 X 100 kick 2:15
    1 X 100 swim

    4 x 50 1:15 choice
    Descend 1-4, #4 @ 100%

    6 X 25
    odd: build to race finish
    even: blocks-sprint 20 yards

    4 X 50 @ 85/90% 1:15
    4 X 50 easy/perfect stroke 1:00--#4 on 2:00
    Two rounds, choice.
    IM'ers: 2 back/2 breast no fly

    2950Y
    Categories
    Swim Workouts
  5. Friday, March 29, 2013

    by , March 29th, 2013 at 04:01 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 58, Water temp 80
    Sunny, humidity at 67%

    Warm Up
    Dryland band stretches 10 min
    200 FR
    600 FR w/snorkel-fins-paddles(M-Speedo) as 6(50K-scull/50CU)
    4x100 on 1:40 w/fins-paddles, *1:11, 1:10, 1:09, 1:08

    *Set 1*
    2(10x50 FR on 1:00) 1:00 rest
    *34s-33s-32s each round
    ---200 BK
    ---200 FR

    *Set 2*
    10x100s FR on 2:00 w/agility paddles-snorkel
    *1:12, 1:11, 1:12, 1:11, 1:10, 1:12, 1:12, 1:11, 1:09, 1:08
    ---200 BK
    ---200 Fly as 2(25DK/bk,25RA,25LA,25DPS)

    *Set 3*
    6x150 FR on 2:30 w/fins
    *1:49, 1:48, 1:52, 1:46, 1:42, 1:41
    ---200 FL Kick
    ---200 FR drills

    *Set 4*
    5x200 FR on 3:30
    *2:36, 2:35, 2:34, 2:32, 2:28
    ---200 as 2(50BK DPS/50FR DPS)

    *Set 5*
    1000 FR w/buoy-tube-agility paddles, build by 50 each 200

    Warm Down
    400 FR/BR/BK/Fly EZ
    Dryland band stretches 10 min
    Categories
    Swim Workouts
  6. 03.29.13 - sometimes you just have a bad workout

    by , March 29th, 2013 at 10:08 AM (Pete's swim blog)
    Swam w/ Dave. This just wasn't a great day for me. Probably started last night when I chose to run my son's U8 soccer practice barefoot. I just don't have much agility with flip-flops on so I took them off to demonstrate some things. The grass on the field is pretty nice but it is short and the occasional bermuda roots shredded my callouses. About 2:00 AM, I woke up feeling like I had eaten rocks for dinner. Took some antacid and went back to bed. I limped into the pool with my stomach churning only to find that they cranked the heat back up to 87. I don't know much about pool management so the following rant may be completely off base. Still, here are the pool temperatures over the last 5 days: Mon AM - 86, Tue AM - 86, Wed AM - 88, Wed PM - 85, Thur AM - 85, Fri AM - 87. The story the pool management is giving is that they are having trouble with controlling the temperature after installing a new coupling. They don't have a digital thermostat so this is somewhat understandable. But it seems to me that if the goal temperature is 84, we should see fluctuation between 82 and 86 until they dial the heat in correctly.

    We swam mostly 200s today. That was probably a mistake. Should have dug up one of Fortress' sprint workouts. The kick wasn't bad but freestyle was miserable. I just couldn't bleed off any heat with my head mostly submerged in the water.

    SCY

    600 Warm up

    4 x 200 - 3:00 Convert Free -> IM
    Rest

    50 Kick/150 Free - 3:00
    100 Kick/100 Free - 3:10
    150 Kick/50 Free - 3:20
    200 Kick - 3:30
    4 x 200 - 3:00 Kick 1st, 2nd, 3rd, 4th 50
    100 Easy

    4 x 200 Kick - 3:30 Descend (br - 3:15, 3:10, 3:05, 2:57)

    200 Cool down

    We were supposed to do a 500 timed pull. It's kind of rare that Dave and I will decline the opportunity to go at each other with pull buoys and paddles but neither of us were feeling it today.

    (4100 Total)

    Updated March 29th, 2013 at 10:29 AM by pmccoy

    Categories
    Swim Workouts
  7. Friday, March 29, 2013

    by , March 29th, 2013 at 09:37 AM (Workout Swimmer)
    OMG my triceps are sore!! Water was hot hot hot, and I got a lovely chemical burn from my dermatologist yesterday (PTD - blue light therapy for actinic keratosis) so my face is on FIRE! Won't swim this weekend because now I have to avoid the sun for 72 hours, and the pool won't open until 7:30 on Saturday. Oh well, guess I'll go do extra weights & spinning class.

    400-400-200

    100 easy
    3 x 400 steady state
    4 x 100 K @ 2:30
    100 easy
    8 x 4-cycle speed play @ :30
    100 easy
    700 various stroke/free
    Total: 3500 LCM

    Updated April 2nd, 2013 at 01:40 PM by Celestial

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    Uncategorized
  8. Working off yesterdays lunch and tonights cake

    by , March 29th, 2013 at 08:36 AM (Mixing it up this year)
    As in the title I was working off my lunch from yesterday and all the chocolate we enjoyed. Who knew adults would enjoy an old fashion easter egg hunt.

    This is going to be one hard weekend to keep to my diet. My sons birthday party is tomorrow, the easter dinner yesterday and I am sure a lot more good food.

    500 free
    500 free kick w/zoomers

    5x400@7:00 free w/strapless paddles, bouy & snorkle dropped snorkle on last one. Descended this set went 6:38, 6:34, 6:33, 6:24, 6:11

    400 IM as fly drill, pull back, kick breast, swim free
    100 free EZ

    Total 3500 meters
    Categories
    Swim Workouts
  9. Update pre-bunny day

    by , March 29th, 2013 at 12:52 AM (Chowmi's Blog)
    It's one week away!

    South Central Zones. A name of interest in the roster. Guess who it is. Besides yours truly, heh heh....

    https://www.clubassistant.com/club/c...2023&smid=4344

    The default search is ok, but I don't know how useful it really is to see who's on your team that is going. I'd rather be able to see who's in my age group.

    I can't say I have any thrilling breakthru sets or any amazing 50 free times. I did one from the blocks that may have been 28ish but since i'm not sure i'll safely say a solid 29 from the blocks diving over my lanemates' heads which was quite pointless as it was so incredibly distracting. And dangerous.

    This week i've been extremely tired. So tired that I have decided to hit the brakes and literally just do bobs and light 50's and 25's up to about 1/2 hour. There is no point in grinding through sets this last week.

    I'm really excited for the 500. I am still leaning on no counter, but perhaps telling some people to watch me and yell at the end if I am a 50 short. I think I should bring more substantial snacks, just in case I am actually really hungry. I wonder if it would look strange if I took out a chicken leg and started eating it on the pool deck. That would be more discrete than say, one of those Fair-sized turkey legs. Maybe roll up some ham and cheese cubes, or a sandwich of some sort. I just have this strange feeling that a power bar isn't going to cut it.

    I will be so excited to travel for a meet I haven't gone away for a meet since last year's Colonies Zone meet, which was great fun. I would like to do that meet in the future, but it was too close to this meet and Austin is hard to pass up.

    Hope everyone is doing well, and good luck if you are swimming your zone meet the next week as well!!!
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